Fuel up for Fitness Newsletter    
Food Services and
Nutrition Education Department
Fall 1999 Edition

A lifetime appreciation for physical activity and sports participation often starts during childhood. Proper nutrition is one factor that can contribute to making sports a positive experience for children. If student athletes are well hydrated and adequately fueled, they will perform better in practice and in the remainder of their daily physical and academic activities.

Although the effect of a high carbohydrate diet in the child athlete has not been researched, adolescent athletes may benefit because their bodies are more similar to adults. However regardless of age, carbohydrates and fat are the main fuels the body uses for energy. The composition and the timing of the meals of teenage athletes should be carefully supervised. During the entire week preceding a competitive event, adolescents should eat a diet that provides adequate carbohydrates. Adolescents who train or compete in the morning, especially those involved in endurance sports, should be encouraged to eat, not skip breakfast. A meal high in carbohydrate could help prevent a premature lowering of blood glucose that occurs if glycogen stores are low after an overnight fast. For those who train or compete during the afternoon or evening, it is recommended that two to three hours before the exercise session or competitive event, they drink fluids and consume foods that are high in complex carbohydrates. For athletes who feel nervous and prefer not to eat much before their competition, carbohydrate energy bars or fruits are a good alternative. Snacks such as bagels, crackers, fig bars, bananas, and 100% juice should be offered during the day. After an exercise session, adolescents are usually thirsty and hungry and will eat whatever is quickly available. This is a good time for consumption of complex carbohydrates to replenish carbohydrate stores.
 

Foods providing carbohydrates in the form of simple sugars and complex carbohydrates can be used to replenish the body's carbohydrate reserves. Complex carbohydrates such as starch, can be found in the grains and vegetables food groups, which includes breads, cereals, rice, pasta, crackers and starchy vegetables. Simple carbohydrates can be obtained from fruits, milk, and fruit juice. Grains, vegetables, fruits, and milk also provide lots of vitamins and minerals. Eating a variety of foods rich in complex and simple carbohydrates will give teens the foundation for a nutritious diet. Eating foods such as low fat milk, dairy products lean meat, poultry, fish, eggs, and dried peas and beans will provide the protein needed by active young athletes. If the energy intake is adequate to meet the needs for growth and activity, the protein requirements will be met.

This is the first of three Fuel for Fitness Newsletters prepared for Physical Education teachers and coaches in the Hartford Public Schools.

Please contact Susan R. Davis, R.D. 860-297-8490 with comments or suggestions for future newsletters. Contact the Food Services and Nutrition Education Department if you would like a nutrition expert to speak with your athletes or classes.